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Long time members and drop in visitors will tell you that CrossFit 9 is home the most inclusive CrossFit community they’ve ever found. We make sure of it.
today's WOD
This year's Murph is on Saturday, May 25 .
Doors open for check-in at 8:30 AM
Event starts at 9:00 AM
Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
Handstand Practice - 20 minutes
Pick 3 main areas of focus - Work towards accumulating 2 minutes hold time for these
- Single Arm DB strict press (@ 33% bodyweight or more) - 4 x 5 per side
- Crow hold
- Headstand Hold
- tuck, single leg, two leg, virtuous lean
- Top of Push-up strength
- Bottom of Push-up hold strength
- Front Scale
- Back Scale
- L-Sit
- tuck, single leg, two leg, V, straddle V
- Shoot throughs (parllettes)
- Tuck HS
- Straddle HS
- Split HS
- Pencil HS
- Eccentric HSPU (wall facing)
- freestanding
- Freestanding HSPU
- Eccentric Press to HS
- Press to HS
- Press to HS + HS Walking
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max reps deadlifts
Rest 2:00 between rounds
L1: 135/95
L2: 255/175
L3: 315/225
Each 1 minute is an all out sprint! Goal is to have enough time to do at least 1 Deadlift per round.
upcoming Classes
Upcoming classes
- CrossFit WODThursday, 5:00 am - 6:00 am
- CrossFit WODThursday, 6:00 am - 7:00 am
- 9FITThursday, 6:15 am - 7:15 am
- CrossFit WODThursday, 7:00 am - 8:00 am
- 9FITThursday, 8:00 am - 9:00 am
- CrossFit WODThursday, 9:30 am - 10:30 am
- Dane Small Group TrainingThursday, 10:30 am - 12:00 pm
- CrossFit WODThursday, 12:00 pm - 1:00 pm
- 9FITThursday, 3:30 pm - 4:30 pm
- CrossFit WODThursday, 4:30 pm - 5:30 pm
- 9FITThursday, 5:30 pm - 6:30 pm
- CrossFit WODThursday, 5:30 pm - 6:30 pm
- CrossFit WODThursday, 6:30 pm - 7:30 pm
- CrossFit WODFriday, 5:00 am - 6:00 am
- CrossFit WODFriday, 6:00 am - 7:00 am
- 9FITFriday, 6:15 am - 7:15 am
- CrossFit WODFriday, 7:00 am - 8:00 am
- 9FITFriday, 8:00 am - 9:00 am
- CrossFit WODFriday, 9:30 am - 10:30 am
- CrossFit WODFriday, 12:00 pm - 1:00 pm
- 9FITFriday, 3:30 pm - 4:30 pm
- CrossFit WODFriday, 4:30 pm - 5:30 pm
- 9FITFriday, 4:30 pm - 5:30 pm
- CrossFit WODFriday, 5:30 pm - 6:30 pm
- CrossFit WODSaturday, 7:30 am - 8:30 am
- 9FITSaturday, 8:00 am - 9:00 am
- CrossFit WODSaturday, 8:30 am - 9:30 am
- 9FITSaturday, 9:00 am - 10:00 am
- CrossFit WODSaturday, 9:30 am - 10:30 am
- 9FITSaturday, 10:00 am - 11:00 am
Come as you Are
Everyone’s goals are different, and we’ve got programming to make sure everyone can achieve their own flavor of success. Maybe it’s traditional CrossFit classes, Olympic weightlifting, high intensity interval training (HIIT) or highly personalized one-on-one training, our coaches and schedule have you covered.